Monday 150413

Bench press

Then, 2 x max effort set @ 70% of 1RM
Rest 3 minutes between sets

Post weight to BTWB

Today, we get our bench on!

Today, we get our bench on!

The other day I was talking to a member about what supplements to take or more specifically what supplements I take.  If you’ve seen my desk, you know that I have a lot of different containers on it.  While I don’t take them all currently I have taken them in the past.  I do a lot of research on supplements before trying them but I really don’t know the actual results until I try them.

If you have questions about supplements there are plenty of resources you can consult including all the Verve trainers.  

In order for any supplements to be truly effective, you’ve got to have your diet dialed in and make sure you are coming to the gym often.  A diet of processed foods coupled with no exercise and creatine will not give you the results you desire.  

Here are a few of the more popular supplements you may see in members gym bags and a quick write up about their uses.

Creatine is the most researched performance enhancement aid available. It’s your primary fuel for explosive, high-intensity exercise.  Creatine also boosts strength development, enhances sprint and power performance, and leads to fat loss. 
Beta Alanine
Beta alanine is stored in the fast-twitch muscle fibers as carnosine, and this helps the muscle contract with more force and prolongs peak performance.
Glutamine is an amino acid that provides fuel for rapidly dividing cells, enhancing hypertrophy and boosting the immune system. Intense training significantly depletes glutamine, and studies of elite athletes, especially endurance athletes, show that they are more likely to get sick after an event due to reduced glutamine levels.
The above 3 are all supplements I take everyday.  Again each person is going to be different and what works for some many not work well for others.  
The above information about the supplements was taken from an article that can be found HERE.  There are additional supplements referenced in the full article so if you have an interest in supplements and would like information check out the article by The Poliquin Group.  


  1. Michelle Wilson :

    If you are taking supplements…it is CRUCIAL that you are drinking PLENTY of water! Most of these are going to be excreted through your kidneys and you need adequate fluids to do this. (I know you probably already know this but the nurse in me just had to make sure! :>)

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